December 19 - 23, 2016 | "Weekly Programming"

Monday, December 19, 2016
Skill:
EMOM 7
Bear Complex 155/95
*5 Minute Recovery*
WOD:
3 Rounds
~30 Kettlebell Swings 53/35
~30 Burpees
~30 Situps

Tuesday, December 20, 2016
Skill:
Deadlifts!
5x5 at 75% 1RM
WOD:
#TabataTuesday (Kettlebell Edition)
8 cycles of :20 work/ :10 rest
~Goblet Squats with Waylon curl
~Strict Press
~Russian Twists
~Sumo Deadlift High Pull

Wednesday, December 21, 2016
Warm up movements, then...
Hero WOD:
"Abbate"
~1 Mile Run
~21 Power Clean and Jerks 155/95
~800 meter run
~21 Power Clean and Jerks 155/95
~1 Mile Run

Thursday, December 23, 2016
Skill:
Front Squats
5x5 at 75% 1RM
WOD:
4 Rounds
~21 Box Jumps
~15 Pushups
~9 Chest to Bar Pullups

Friday, December 23, 2016
12 Days of Christmas (aka Christmas Death)
Warmup
Buy In: 500 meter row
For Time:
~1 Sumo Deadlift High Pull 75/55
~2 Thrusters 75/55
~3 Push Press 75/55
~4 Power Cleans 75/55
~5 Power Snatches 75/55
~6 Kettlebell Swings 53/35
~7 Pullups
~8 Knees to Elbows
~9 Box Jumps 24/20
~10 Double Unders
~11 Burpees
~12 Overhead Walking Lunges
**Like the song the "12 Days of Christmas", complete each exercise in ascending order and then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1..and so on for a total of 364 reps. You MUST listen to Christmas music for the whole WOD. Merry Christmas!!

Saturday, December 24, 2016
Open Gym

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